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Weight & Muscle

Foods for fat loss, satiety, and building muscle.

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Weight & MuscleThe Most Filling Foods for Fat Loss, by the NumbersProtein, fiber, and volume are what make foods satiating. Here is what the data shows.

Browse Weight & Muscle

Protein & MuscleHow much protein, which sources, and when it matters for building muscle.
Fat Loss & FoodsFoods and eating patterns that support fat loss without losing muscle.
Satiety & AppetiteWhat actually keeps you full, and the foods that quiet appetite.
Muscle SupplementsCreatine, protein powders, and what the trials really show.

Latest on weight & muscle

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Best Foods for Building Muscle: Protein, Leucine, and CaloriesThe protein density and leucine content behind muscle growth, ranked from measured data.

Key nutrients

All nutrient guides
Foods high in LeucineLeucine is a branched-chain essential amino acid that plays the leading role in triggering muscle protein synthesis after eating.
Foods high in FiberFiber is the indigestible part of plant foods. It slows digestion, which steadies the glucose response to a meal, feeds the gut microbiome, and supports satiety between meals.
Foods high in IsoleucineIsoleucine is a branched-chain essential amino acid involved in muscle metabolism and energy production during activity.
Foods high in ValineValine is a branched-chain essential amino acid that supports muscle metabolism and tissue repair.
Sugar: foods to watchSugars are the fastest-digesting carbohydrates and cause the quickest rise in blood glucose. Moderating total sugar intake helps keep energy and glucose response steadier through the day.

Go deeper

The weight & muscle overviewThe full picture: what the research points to, and the compounds worth knowing.
Find foods that fitStack filters across every nutrient and compound. Sort 3,000+ foods, per 100 g or per 100 kcal.